Bicyclelane.com

Cycling gives you everything: cycling gives you complete bliss, your mind has directed the path and coursed you through it, your eyes have viewed it, your muscles have experienced it, your digestive, circulatory, and respiratory systems have performed better than ever, and every part of you knows you have journeyed and landed.

We like cycling because it pleases our primitive nature; it adds excitement to roaming the land.

Regardless of your cycling experience, you will find journaling an excellent way to record your travels. Your experiences may even make a unique and exciting story for a magazine article or a book.

When you record in your journal remember that personal observations will add life to factual information. How did you feel during and after you climbed the mountain pass? What were your expectations? Describe the scenery, the environment around you, your thoughts, humor, and expectations.

Relax during lunch and write for ten minutes or reflect at the end of the day, this is an excellent habit. Record your likes, dislikes, and milestones. Add news clippings, postcards, sketches, addresses of people that you meet, jazz up your journal.

Take a few minutes to stop and capture a moment with a photo. Include places you stopped at, subjects and locations that you experienced. Each picture can be a priceless vestige from a memorable trail or an epic journey. The only pictures you will regret are the ones you didn’t take.

Be consistent. Your notes and photos will make parts of your route easy to remember. You will thank yourself for years to come.

Motivation to get you there…

“Your imagination is your preview of life’s coming attractions.”
-waitley

“Everyone is entitled to be valued by their best moments”
-emerson

A bicyclist is by far the most efficient traveler – 3x more than a horse, 5x
more than a car, 10x more than a sea gull or a dog or a jet plane and 100x
more than a bumblebee.
-bicycling

“In your shirt and your socks, the black silk with gold clocks, crossing
salisbury plain on a bicycle.”
- gallo

“You gain strength, courage and confidence by every experience for which you
must stop and look fear in the face. You must do the thing you think you
cannot do.”
-roosevelt

“Should poets bicycle-pump the human heart or squash it flat? Man’s love is
of man’s life a thing apart; girls aren’t like that.”
-amis

“Marriage is a wonderful invention; but, then again, so is a bicycle repair
kit.”
-connolly

“The winning edge is all in the attitude.”
-waitley

“Money is like a sixth sense, and without the other five it cannot be
completely enjoyed.”
-anon

“Character is made in the small moments of our lives.”
-grenfell

“Any fact facing us is not as important as our attitude toward it, for that
determines our success or failure.”
-peale

“There is nothing either good or bad, but thinking makes it so.”
-shakespeare

“What we sow we must inevitably reap.”
-einstein

“Wouldn’t it be hell if someday God showed you what you could have done with
your life?”
-kramer

“The great thing in this world is not so much where we are, but in what
direction we are moving.”
-holmes

“I glory more in the cunning purchase of my wealth, than in the glad
possession.”
-valpone

“Keep away from people who try to belittle your ambition. Small people always
do that, but the great people make you feel that you, too, can become great.”
-twain

“All clean and comfortable I sit down and write.”
-rollins

“I met a traveler from an antique land.”
-shelley

“Success is a state of mind. If you want success, start thinking of yourself
as a success.”
-brothers

Motivation to get you there with scruples.

“You may discover that you are the master gardener of your soul, the director
of your life.”
-allen

Bicycles are 53 times more energy efficient than a cars. You can run them on
so many forms of energy: Rice, beans, couscous, spaghetti, bolognese, it’s
all the same to a bike.
-colors

“Nothing happens unless first a dream.”
-sandburg

“I will take some savage woman, she shall rear my dusky race.”
-tennyson

“We do not remember days, we remember moments.”
-pavese

“What is written without effort is in general read without pleasure.”
-william seward

“God is a silent partner in all great enterprises.”
-lincoln

“Perhaps your life is filled with secret possibilities you never imagined.”
-fritz

“If we did all the things we were capable of, we would literally astound
ourselves.”
-edison

“Strong lives are motivated by dynamic purposes.”
-hildebrand

“Clear writer’s, like clear fountains, do not seem so deep as they are.”
-southey

“Every man loves what he is good at.”
-shadwell

“Be a good animal, true to your instincts.”
-anon

“In order to succeed we must first believe that we can.”
-korda

“We must leave exactly on time…from now on everything must function to
perfection.”
-mussolini

“Make every occasion a great occasion, for you cannot tell when fate is
testing you for something greater.”
-marsden

“She was a tigress surrounded by hamsters.”
-biffen

“What we play is life.”
-armstrong

“It is not what happens to you that is as important as what you do about it.”
-mitchell

“Obstacles are what you see when you take your eyes off your goal.”
-rob wright

“She’s got a ticket to ride, and she don’t care.”
-beatles

“So double was his pains, so double be his praise.”
-spenser

Motivation to get you there…with coolness.

“Expect trouble as an inevitable part of life, and repeat to yourself the
most comforting words of all: this too shall pass. “
-landers

“Your chances of success in any undertaking can always be measured by your
belief in yourself.”
-collier

“Nothing is too small to know and nothing is too big to attempt.”
-van horne

“Life is either a daring adventure or nothing.”
-keller

“Anything for a quiet life.”
-middleton

“Whatever you can do or dream you can, begin it. Boldness has genius, magic
and power in it. Begin it now.”
-goethe

“Hearts wound up with love, like little watch springs.”
-spender

“Luck is when preparation meets opportunity.”
-tracey

“Success is a journey not a destination, half the fun is getting there.”
-bellin

“Before any great accomplishment is achieved, in reality, it’s believed in
the heart.”
-maxwell

“We gotta get out while we’re young, ‘cause tramps like us, baby, we were
born to run.”
-springsteen

“Sisterhood is powerful.”
-morgan

“We will be the same person we are today in five years except for the books
we read, the places we go and the people we meet.”
-jones

“The fever called living is conquered at last.”
-poe

“Man your ships, and may the force be with you.”
-lucas

“I shall either find a way or make one.”
-roosevelt

“The greatest pleasure in life is doing what people say you cannot do.”
-bagehot

“We are such stuff as dreams are made on.”
-shakespeare

“Practice so much they think you are lucky.”
-brock davis

“The secret of success is constancy to purpose.”
-disraeli

“It is one of the most beautiful compensations of this life that no man can
sincerely try and help another without helping himself.”
-emerson

“We are stardust, we are golden, and we got to get ourselves back to the
garden.”
-mitchell

“The past is history, the future a mystery, today a gift, that’s why they
call it the present.”
-lorne atkinson

“You are the same today as you will be in five years from now except for two
things: The books you read and the people you meet.”
-jones

“For my part, I travel not to go anywhere, but to go. I travel for travel’s
sake. The great affair is to move.”
-stevenson
–

Motivation to get you…to the finale.

“I always say, keep a diary and some day it will keep you.”
-west

“Our chief want is someone who will make us what we know we can become.”
-emerson

“The poetry in motion! The real way to travel! Here today-in next week
tomorrow.”
-grainger

“Travel for the young is education, for the mature is experience. Conversant
in the language is traveling well.”
-bacon

“Travel light and you can sing in the robber’s face.”
-juvenal

“It never fails. Everybody who really makes it, does it by busting his ass.”
-arkin

“The will to succeed is important, but what is more important is the will to
prepare.”
-knight

“Today is the greatest day of your life until tomorrow.”
dr. gary mccoey

“Culture shock; A traveller suddenly finds himself in a place where price is
negotiable.”
-toffler

“Those people who have the capacity to dream big dreams have the capacity to
achieve those big dreams.”
-pattison

“Because it’s there. “
mallory

“We all die, not everybody truly lives.”
-wallace

“We want the world and we want it now.”
-morrison

“To travel hopefully is a better thing than to arrive, and the true success
is to labor.”
-stevenson

“Everything is possible for him who believes.”
-mark

“Mountains are the beginning and the end of all natural scenery.”
-ruskin

“And painful pleasure turns to pleasing pain.”
-spenser

“He who would accomplish little must sacrifice little; He who would achieve much must sacrifice much.”
-allen

“The night before battle, soldiers would boast around the campfire. The truly
brave were those those courage did not abandon them when they strapped on their helmets and mounted their steeds.”
-napolean

“He travels the fastest, who travels alone.”
-kipling

“People who need people are the luckiest people in the world.”
-merrill

“We must travel in the direction of our fear.”
-berryman

“The sun himself cannot forget his fellow traveler.”
-anon

“I have nothing to declare except my genius.”
-wilde

“The cook was a good cook, and as cooks go, she went.”
-munro

“Architecture in general is frozen music.”
-schelling

“Cycling is a marriage between the cyclist, who is somewhat adaptable, and
the bicycle which is somewhat adjustable. “
-fruit

“The heights by great men reached and kept were not attained by sudden flight
but they, while their companions slept, were toiling upward in the night.”
-longfellow

“I eat to ride, I ride to eat. At the best moments I can achieve a perfect
balance, consuming just the right amount of calories as I fill up at
bakeries, restaurants or ice cream parlors. On the road I can get about
twelve miles to the quart of milk and a piece of baker’s apple tart.”
-behrman

“She glances at the photo of her lover and the pilot light of her memory
flickers in her eyes.”
-deford

“Give me health and a day and I will make the pomp of emperors look
ridiculous.”
-emerson

“Chocolate cake, it’s the best, it keeps me young.”
-martinuzzi

Best Treks on Terra Firma
When I was young I wanted to cycle to ___________ but life kind
of got in the way, I grew up and cycled to ___________ . So on
my next vacation I’m going to do what I always wanted to do and
cycle to ____________, but first I’m going to ask my friends to
come along, then I’ll get down to business.

CANADA
-Coast to Coast Tour

British Columbia
Sea to Sky Trail
Kettle Valley Trail
The Golden Triangle
Gulf Islands
Vancouver to Banff
Vancouver Island

Alberta
Icefields Parkway
Kananaskis Country
Glacier Waterton Loop

Ontario
Tale of Three Cities

Quebec
Montreal to Quebec

Nova Scotia
Cabot Trail
Evangeline Trail

Prince Edward Island
P.E.I. Loop

Newfoundland
The Viking Trail

UNITED STATES - WEST
Trans America Tour

Alaska
Klondike Trail

Washington
Rails to Trails Tour
San Juan Islands
Olympic Peninsula

Oregon
Coast Tour
Crater Lake Tour

California
Northern Redwoods and Coastline
Napa Valley Wine Tour
Death Valley

Coast Tour

Idaho
Yellowstone-Teton Loop
Sawtooth and Bitterroot Mountians

Montana
Helena to Logan Pass

Utah
Bryce-Zion
Brianhead to Bicknell Canyons
Cedar City to Capitol Reef

Arizona
Grand Canyon
North Rim to Cedar City

Wyoming
Yellowstone Park
The Grand Tetons

South Dakota
Wall to Devil’s Tower
Durango’s Colorado Trail

Colorado
Breckenridge-San Juan Mountians

UNITED STATES - EAST
The Great Divide

New Mexico
Santa Fe & Taos

Missippi
Natchez to Vicksburg

Michigan
Great Lakes – Northern Lake Country

Louisiana
Cajun Country

Florida
Lake Country

Maine
Penobscot Bay

Vermont
Lake Champlain Valley,
Mad River Valley,
Woodstock & Windsor
Autumn in the Birkshires
Manchester and Southern Vermont

Massachusetts
Nantucket,
Martha’s Vineyard & Cape Cod

Rhode Island
Newport

New York
Finger Lakes

Maryland
Chesapeake Bay

Virginia
Charles City to Irvington
Shenandoah Valley

North Carolina
Outer Banks & Pamlico Sound

Coastal Loop

EUROPE

FRANCE
Provence
Dordogne
Loire Valley
Burgundy – Beaujolais Country
Paris to Frankfort

ITALY
Tuscany
Veneto
Venice to Piza
Venice to Florence
Ravenna to Orvieto
Tuscany to S. France
Sicily & Aeolian Islands

SPAIN
Catalonia
Picos de Europa
Trails of the Alhambra
Seville to Granada
Andalucia
Camino de Santiago
Ruta de la Plata

PORTUGAL
The Azores

IRELAND
Ring of Kerry
Cork and Kerry
Donegal & Sligo
Connemara
Aran Islands and West Coast
Antrim Glens & Rathin Island
Wicklow
Antrim to Donegal
Emerald Isle

SCOTLAND
Magical Mull
Western Coast
Aberdeen to Inverness

BRITAIN
Cotswolds

GREECE
Crete

GERMANY
Black Forest

SWITZERLAND
Swiss Rhone Bike Trail,
Berner Oberland

AUSTRIA
Salzburg,
Danube & Lakes Region

SZECH REPUBLIC
Southern Bohemia

HUNGARY,VIENNA, BUDAPEST

HOLLAND / BELGIUM
Amsterdam to Brussels

DENMARK / SWEDEN
Copenhagen, Land of the Vikings
Coastal Region

NORWAY
Northern Islands

ISRAEL
Jerusalem to the Red Sea

TURKEY
Mediterranean Coast

LATIN AMERICA

MEXICO
Baja Cape Region
Mainland Mexico
Copper Canyon
Yucatan Penninsula

COSTA RICA
Bicycles & Beaches,
Highland & Coast

DOMINICAN REPUBLIC
Dominican Alps

CUBA
Pinar del rio to Oriente

EQUADOR
Andes & Cloud Forests

PERU
Roads of Machu Picchu
Cusco Highlands

CHILI
Patagonia Lake District

JAMAICA
Apple Valley

ASIA & PACIFIC , OTHER

China
Beijing & Southern China
Guangzhou to Guilin

India
Rajasthan

Vietnam

Hawaii
The Big Island Circle
Island of Molokai
Oahu and Maui Tour

Australia

New Zealand
South Island

Tahiti

French Polynesia

Thailand
Golden Triangle

Indonesia
Bali

Russia
Golden Circle

Zimbabwe
Matabeleland

Styles of Touring
Some tours are athletic challenges, others are relaxed excursions with time
to read books, sun, or mix with the natives. These are the different styles
of touring:

Luxury Bike Tours provide a first class experience: Historic inns, culinary
decadence, baggage handlers and native interpreters. Expensive but worth it.

Van Supported Tours usually offer motels and camping with small intimate
groups and miles of camaraderie. Sometimes these semi-economical packages
include a mix of luxury options.

Organized or Event Style Tours. Now you’re “roughing it”, large groups and
budget camping. You’ll feel like the star of an epic drama. Cleopatra!
Sparticus!

Credit Card Tours. Carefree at last. If you can swing a few of these, that’s
living. Most of us only hear about people who do this. You will be traveling
light with some evening attire for the inn, usually with your partner. With
complete freedom you may sacrifice security and direction.

Light Touring is; Self-contained tours with camping gear or lodge, short
weekenders.

Self-Contained Touring or Self-Guided touring could include a cross-country
trip with 40lbs. of gear and camping.

Fixed – Base Touring. Pick a home base camp or inn and tour the surrounding
routes and return to base at night. Vancouver is a good example of a base
with interesting destinations in every direction for day cycling trips.

GUIDED TOURS

Guided Tours
For some people, slogging along for a week with 50 lb. of gear may not be
their idea of a significant vacation. Guided tours offer convenience, the
tour company will carry your gear, provide the route and look after details,
wonderful meals, nice places to stay, guaranteed to make your cycling
vacation more luxurious. The guides will provide first aid, plenty of
snacks, stories about the area and bike repairs.

It isn’t always more expensive to go on an organized tour. For instance, a
6 day luxury tour costs around $950. Paying for the same meals and
accommodations yourself would be $100 less but you would be carrying your
own gear, organizing your own route. No guides or support van.

Because of volume discounts on inns and lodges, a guided tour could be less
than you would pay if you did it yourself; you get the camaraderie of a
group and security.

All Inclusive
A luxury guided bicycle tour should include the following:
All accommodations. Some may be double occupancy, unless you pay the extra
single supplement.
All meals or most dinners, two picnics, and all breakfasts.
Two experienced guides/cyclists/mechanics. Preferably one native of the
destination and one sweeping in the support van providing snacks and first
aid.
A Support Van to provide lunch and get you over the rough area’s.
Detailed maps, written directions and area background information.
Selected museum admissions, presentations, tours and special events
(excluding excursions like helicopter rides, unless you are a very good
salesperson.)
Airport transfers, chartered land transportation, and ferry trips.
Free stuff: T-shirt / water bottle.
Quality bike rentals.

Bike Rental
If you love your bike, take it on the tour otherwise the company may rent
you one for $20/day.
If you rent, bring your own clipless pedals and your favorite saddle. If you
are flying to an exotic destination you may want to use their rental just to
avoid the hassle of boxing, shipping and cargo fare. I.e.: $65 there, $65
return.

Clothing
Typically you will be supplied with a list of items to bring, remember to
reduce the evening wear and focus more on your gear, especially cold weather
gear to avoid misery and enjoy comfort.

Excursions
Sure, majestic scenes, wildlife, paradise lakes are best. The luxury
adventure will provide you with more than you may have expected with
excursions such as: Sailing, whale watching, hiking, sightseeing, historic inns,
whitewater rafting, helicopter sightseeing, kayaking, balloon rides,
gourmet meals, snorkeling, cultural tours, wine tours, natural history tours.

Group Selection
How do I hitch with a group that I like?
Improve your chance of a compatible group by asking your tour operator about
age range, backgrounds, where they are from. Some companies provide trips
for singles, families, or focus on culinary, cultural, history, outdoors
wildlife interests.

Insurance
Consider trip insurance “blue cross” so you can be flown out of any isolated
areas, and have medical coverage in the event of a mishap. Cancellation
insurance is recommended in case you have a change in plans and have to bail
out. You will get most of your money back in both cases, only if you are
covered.

Note
A tour company will provide a variety of tours to suit degrees of fitness
and special interests. Compatibility is important to maintaining a fun
atmosphere, try and work-out expectations ahead of time.

Most enjoyable touring roads have: few hills, are sheltered from wind,
provide scenic areas, avoid traffic and urban sprawl, provide excellent
accommodations and camping, and exceptional food sources.

Tour companies choose destinations carefully with emphasis on the rewards of
novel experiences. They also provide services:
Travel arrangements
Bikes and maintenance
Accommodation and meals
Support vehicle

Shop Around
When selecting a tour company, get some info, chances are that you won’t be
disappointed with your tour, but communicate your expectations and find out
how long the company has been in business. A fantastic catalog may not
guarantee a good trip, though a bad one may indicate sloppy tours.
Call and ask some questions. What happens if the trip doesn’t have enough
participants? Are the guides experienced outdoor leaders? How long has the
operator been in business? Does your operator take time to ask about your
needs and riding level?
Actually the best deciding factor is calling their satisfied clients and
getting the scoop.
Shop around and do some homework to ensure your vacation is with the best
operator for the outlay. Each tour company is different, as each restaurant
cost is considerable, so do some research first. Ask and ensure that the
daily distances are challenging enough for you. The amenities are important
but look for clues to the nature of the experience that you will receive.

Tips for a successful vacation:
Encourage compatibility to maintain harmony. Work-out
advanced agreements to establish expectations of each other.

Gauge your cycling level for a comfortable daily distance.
Get advanced information on culture, terrain, prevailing winds, road
conditions.

Use secondary roads to experience the scenery and charm of an area.
You can be spontaneous when selecting accommodations but
you may be too tired to shop around for an inn or campsite, try
and select your resting place sooner than later.

Select Your Level
How can I be sure that the tour will be the right level of challenge?
Find out how much you will be riding each day. Most tours are 35-50km a day.
Ask about the terrain, weather, and level of challenge. If you are traveling
with a companion who may ride more or less than you, ask about the options.

Saddlebag Packing List

Good equipment compact and lightweight can make the difference between
misery and pure adventure. A reasonable load for a week of touring with
camping gear is 15kg., 33lbs. but no more than 20kg., 44lbs. For over-nights
at an inn 10kg., 22lbs. is reasonable. Bring some tartan boxer shorts and
always check for stowaways during your greatest escape.

When you are organizing gear for your tour try and reduce the weight as much
as possible. Less weight=more enjoyment. Some items can be used for multiple
purposes. A jacket can be a pillow. Try and distribute your cooking gear and
staple foods throughout the group. Lay out your gear and decide what goes
and what stays, negotiate the lava lamp a few days before a ride.

What’s your plan? The amount of gear you need depends on your touring plans.
If you’re cycling from motel to inn and planning to only eat in restaurants,
you can travel very light. Just pack some clothing and toiletries and you’re
off. Not having to carry a sleeping bag, tent and cooking gear leaves you
with a fairly light load. Camping out and cooking your meals requires more
gear but can give you a greater sense of freedom. You are self-sufficient.
You can stop anywhere and be self-reliant with just a few essentials.

Camp Gear
Here’s a short list of things to remember:
Tent, sleeping bag, sleeping pad, groundsheet, panniers, handlebar bag,
rearview mirror, 3 water bottles, flashlight with spare bulb, pocket knife,
bungie cord, maps, towel, string for clothes line, lock and cable, flashing
tail light. A day supply of food and food staples.

Tent. Pass on the “one man prison” and get a light double size tent, the
comfort-to-weight ratio is in your favor. Check for vent netting up top. The
rain fly should reach the ground, no shorties. Apply a 3m coating. A
flapping haunted tent may not be evident in the beginning, but be assured
you will be dry.
Bagged again! Buy a sleeping bag that will keep you warm at the coldest
expected temperature. A down bag will compress more than synthetic, though
water degrades a down bag. Both bags can be thrown in the nearest dryer.
Synthetic bags include polargaurd, hollofil II, and quallofil.

Groundsheet! Bring a small plastic sheet to keep ground dampness away from
your tent.
A Therma-Rest will cushion you from hard earth; they’re compact, comfy,
light.
Reduce weight by doubling your headlight as a flashlight.
Your swiss knife will prove its usefulness and character.
Cooking Equipment . Stove, fuel, matches, pot <2qt, small pot, frying pan or
pot lid, pot scrubber, pancake turner, plate, bowl, cup, eating utensils, can opener, stovemaintenance kit, swiss knife.

Stove. A touring camp chef will appreciate a lightweight butane or white gas
stove with a windscreen. The msr whisperlite weighs only 350g (12oz.) and easy-to-get fuel seems to last forever.
Carry the food staples like pasta, rice, and pancake mix, granola, and
powdered milk. Buy perishables refreshments and heavy canned food near the
end of the day.

Maps
Maps of your route are essential. 1:100,000 Bicycling maps are best and may
be available with the Chamber of Commerce, Bicycle Association, otherwise a
highway map may be sufficient. Topographic maps show the best detail of
terrain for trail rides. Bring a map of the route or a book with some
details, review them so know where the next bike shop is and you don’t
overlook the great stuff.

Foreign Affairs
Traveling to a foreign country? Get appropriate inoculations and bring your
certificate, passport, visas, driver’s license, and birth certificate; stuff
it in your money belt. Wear your money belt and enclose all paper in a zip
bag so that they don’t get soaked from sweat.

Make a photocopy of all documents and sew it in a garment with $200us and a
credit card. If you get robbed you can recover easily and buy a round of
refreshments for your new friends at the next hacienda; sharing the stories
of your bold retort.

When packing your bike for air travel, use a bike box from your bike shop.
Take extra care to disconnect and pack the rear derailer and install a quick
release bolt to protect the front fork.
Never ship your bike ahead by air cargo, you might lose it, always check it
as luggage. If the weight of your bike is less than 20kg cost is $50 or as sports gear free. Shop with the carriers and cycling associations, clubs,
for deals.

Remember. Use security to prevent a vacation disaster. Always lock your bike
with a cable around the frame and wheels to a stationary object. Take your
handlebar bag with you at all times, panniers should lock to the carriers.

Panniers
Don’t skimp on your luggage go for the high capacity 40L corduras with
reflectors and locking suspension. Keep the heavy stuff low to the ground,
ower the center of gravity for best stability. If your bike starts to
wobble check that your load is symmetrical and evenly packed to balance from
side to side. Distribute your load 40% front, 60% back, large bags front,
small bags rear. Tighten your compression straps.

Use trash bags to line inside your panniers, they will save your stuff in
the rain. Panniers with many compartments will keep you organized. Pack your
tools in a seat-bag for easy access. Store valuables in your handlebar bag
and keep it with you for security, also good for easy snacking.

Handlebar Bags should be easily removable from the bike, and optionally
convert into a shoulder bag for valuables. Store items that you want to
reach quickly without dismounting from your bike. Store light items to
optimize balance.

Personal Items
Bring sunglasses, sunscreen and sunblock, lipbalm, toothbrush, toothpaste,
floss, soap and shampoo, comb, nail clippers, toilet paper (1/4 roll
squashed).

First Aid and Hygiene
Waterproof Matches, telephone change, insect repellent, salt tablets, iodine
or water purification tablets, sanitary pads, aspirin, ibuprofen for
inflammation, calamine lotion for insect bites, antihistamine, antibacterial
cream, tweezers, elastic and adhesive bandage, butterfly bandage, sewing kit
w/needle, shaver, toilet paper, deodorant, soap, pre-moistened towelettes.

Clothing
Helmet, cycling gloves, cycling shoes, 2 riding shorts, 3 tee-shirt or
jersey, 3 underwear and socks, wool tights for winter, wind-shell, raingear,
warm jacket or fleece.

Layering. Wear layers of light clothing to regulate your comfort by adding
or removing layers as the weather changes. The first layer cotton tee
absorbs perspiration. Next layer should be a wool or fleece sweater and then
a nylon windbreaker for cooler temperatures.

Pack a camera & film, diary/journal, 2 pens, mini playing cards, reading
material, bandana, compass, small radio, swim suit, eyeglasses or contacts,
hat or visor, pants, jeans, shirt, you may get invited to dinner.
If you rent a bike at your destination, bring comfort and your clip-less
pedals, saddle, helmet.

Tools
These are essential: Tire patch kit, tire levers, pump with a
presta-to-shrader valve adapter and air gauge, 4/5/6mm allen key kit with
phillips and flathead, chain lube, 6” crescent wrench with 8-16mm range,
selected sockets, needle nose pliers/wire cutters, crank puller, chain tool,
spoke wrench, freewheel/cassette remover, electrical tape wrapped around a
tool handle, ripstop nylon tape for the tent, safety pins, ziplock bags.

Spare parts : 2 inner tubes, 1 spare tire, 3 spokes, chainlink, brake and
derailler cables, brake pads, ball bearing, surgical gloves are a “must
have” for chain work.

Instead of carting a freewheel remover or chainwhip to replace a broken
spoke on the rear wheel, wrap that two-stepping spoke around another until
you reach the next town with a bike shop.

Maintain Your Steed
Bicycles are an engineering work of art, the most efficient machines for
directing human energy that we have invented. A proper operating bike is
designed for silence, any noise communicates a problem. Test the stability
of your bike by relaxing your hands on the bars. The bike should run
straight and not pull to the side.

Do a walkabout inspection. Is everything fastened tightly? Are the tires
pumped and clean? Are rotating parts properly adjusted? Brake check! Ensure
they have adequate stopping power. Will they stop you quickly? Gear check!
Do they change and drive with precision? Do you have proper tools? Keep your
galloping steed washed and oiled.

Tip: Put a note in the handlebar to identify your bike. Find a bike-riding
officer to help register your bike. Take a picture of your bike, then if it
s stolen, house insurance will help pay for a new one.

Bike Fitting
Your steed should be as comfortable as your favorite blue jeans.

After you chose the type of bike you want, select a frame size for proper
balance, efficiency and comfort. With your shoes off, straddle the bike, the clearance between the top tube and your crotch should be about 1” but no
more than 2”. A mountain bike clearance could be as much as 4”. Adjust the
rest of the bike (saddle, handlebars, pedals) to suit your anatomy.

Bicycle frame size is gauged by measuring from the center of the axle on the
bottom bracket to the top of the seat tube, in inches. Popular frame sizes;
Road Bikes: 19”, 21”, 23”, 25”. Mountain Bikes: 17”, 19”, 21”, 23”.

Saddle Height is measured in ผ” increment counts. The seat is the proper
height when you can sit on it with one foot touching the ground. When the
heel of your foot is on the pedal in the down position, your knee should be
slightly bent. An adjusted saddle provides comfort for neck, upper arm and
lower back. Are you losing power? It’s better to be higher than lower, but
not so high that your pelvis is tilting or you lose contact with the pedal.

Saddle Forward/back Position. Seated, place your foot/pedal/crank arm
parallel to the ground, your knee should be vertically in line with the ball
of your foot. You will enjoy knee comfort and power delivery. With one elbow
touching the tip of the saddle the handlebars should be no more than 1” from
your fingertips.

Saddle Tilt. Women start the adjustment tilted slightly downward. Men start
the adjustment level or tilted slightly upward. Adjust for comfort.

Seat Post. If you find that road bumps are transmitted through the bike and
hence hurting your spine then consider a spring loaded seat post. This handy
piece of gear is adjustable for tension and works like a charm.

Handlebar Stem Height – Adjust height for comfort and stability sweet spot,
about 1” lower than the saddle. If the handlebars are too far forward, too
low or too high, they will cause wrist strains. The handlebar should obscure
the view of the axle. The stem can also be replaced to extend your reach.

Handlebar Tilt. Adjust drop bar tips level or pointing toward the rear hub.
Select optimal crank arm Length by rpm vrs. leverage. The size marked on the
back of the arm. Here’s a guide.

Inseam (cm) Crank arm (mm)
< 74 165
74-80 170 standard
81-86 172.5
87-83 175
Measure from the center of the bottom bracket axle to the center of the
pedal axle hole.

Brake System
Didn’t we just drag our feet to a stop? How did we become so sophisticated?
Who invented brakes anyway?

Squeeze each brake lever to make sure it stops before touching the
handlebar. Make cable tension adjustments if needed. While riding, test each
brake on it’s own. The rear brake must be strong enough to skid the wheel when applied. The front brake, when applied, should lift the rear wheel off
the ground. Inspect the brake pads. If the surface is worn away, the pads
should be replaced. The forward part of the brake pads must contact the rim
first to prevent squealing. The pads must also be positioned for maximum
surface contact on the rim.

If one of your brakes appears off-center, check that the wheel is installed
straight in the fork. If the wheel is crooked, and you misadjust the brake
to compensate, you are creating two problems. If the brake is off-center, it
is often the result of too much friction on one of the cantilever bosses.

Unhook the cable and try moving each cantilever by hand. They should move
smoothly and freely, and always come to rest near the same position. If you
suspect friction, unscrew the cantilever bolt that and remove the
cantilever. The surface of the boss on the frame should be smooth, free from
rust, and coated with grease. Use emery cloth or sandpaper to remove the
rust, and wipe off the dust and sand. Coat the boss with grease, and
re-install the cantilever.

A small amount of medium oil on any bare cable areas will hold back the
rust. Check that your brake cables are in good condition and not frayed.

Ensure that you carry an extra brake cable long enough to reach the furthest
brake. You will be smiling when one of those puppies snaps, and you’re
prepared.

Cleaning and Lube
If I were a millionaire, would I still wash the steed? Until then…wash the
steed once a week or after wet travel, a pressurized car wash hose works
well. Use a soapy solution to get the grease and grit off. Get into the
small spaces with a tooth brush. Never leave a wet bike with caked grit to
dry, the acidic properties of the road grit will slowly eat away and age
your bike. Never spray-cleaning solutions as they seize hubs, headsets,
bottom bracket, pedals.

Monthly Lubrication.
Lubricate & inspect chain & freewheel. To lubricate, first clean the chain and
freewheel with degreaser, then apply a teflon-based oil to the chain and wipe off
the excess.

Dust, dirt & sand are the major reasons why a bicycle drivetrain wears out.
The chain and freewheel, when worn out, must be replaced at the same time.
Replacing only one of these will result in chain “skipping” or a very noisy drivetrain. In
the event of riding in rain, snow, sand or mud, this maintenance should be
carried out more often.

Lubricate & inspect the derailleur. Lubricate the pulleys and the pivot
points at the rear derailleur. Lubricate the pivot points at the front
derailleur. Use a teflon-based lubricant for best results. After lubricating
a part, move it back and forth for maximum coverage. Ask a bicycle shop to
show you how to perform any adjustments if necessary.

The six month or annual lube. Use bicycle standard grease to lube the bottom
bracket (pack), pedals, headset, wheel bearings. You may want to have your
bicycle mechanic perform this overhaul, since it requires special tools and
expertise. Use a medium oil on shift cables and brake cables. These
procedures are essential to maximizing your enjoyment and minimizing costs
at a later time.

Derailer System
Derailers are the traffic cops of gear shifting…shifting smoothly on a
warm breezy afternoon in a small town somewhere in Fiji.

Front Derailer Adjustments. The low-gear limit stop stops the derailer from
shifting past the smallest chainwheel and throwing the chain onto the bottom
bracket shell. If it is too loose, the chain will fall off when you try to
downshift to the small chainwheel. If it is too tight, you it will be
difficult or impossible to shift down to the low chainweel. The basic
adjustment for the low-gear stop ( screw marked L ) is to set it so that the
chain just barely clears the inner plate of the cage when the lowest gear
(small front, large rear) is selected.

The high-gear limit stop is pretty straightforward. It should be set ( screw
marked H ) so that the chain almost rubs on the outside plate of the front
derailer cage when the bicycle is in its highest gear (large front/small
rear). If the shift to the large chainwheel is slow, make sure that you
aren’t pedaling too hard, front upshifting requires being ready to have the
cranks slow down when the shift takes place. If the shift is unreliable even
when you are pedaling lightly, you may be able to improve it by loosening
the high-gear stop a bit.

Rear Derailer Adjustments. The low gear limit stop (usually marked by the
letter “L”) stops the derailer from shifting past the largest sprocket and
throwing the chain into the spokes. If it is too loose, the derailer can
overshift into the spokes. If it is too tight, it will be difficult or
impossible to shift down to the largest rear sprocket.
The high gear limit stop (usually marked by the letter “H”) stops the
derailer from shifting past the smallest sprocket and wedging the chain
between the smallest sprocket and the dropout. If it is too loose, it will
let the derailer overshift past the smallest sprocket. If it is too tight,
you it will be difficult or impossible to shift up to the smallest rear
sprocket.

Rear derailers use two wheels in a spring-loaded cage to regulate the
tension of the chain as it runs over different sized sprockets. The upper
wheel is called the “jockey” wheel which actually guides the chain from one
sprocket to another. The lower one is the “tension” wheel because it adjusts
the tension of the chain. These wheels should be kept clean of grit to
provide smooth operation.

DriveTrain & Gearing System
The great thing about shifting is that you have complete freedom, no one
says when to shift, it becomes intuitive. Shifters are the hand controls for
a gear shifting system. It’s important to ensure they have the proper torque
as not to slide or be too stiff. Check the cables from the shifters to the
deraillers to ensure they era not damaged or frayed. Carry a spare shifter
cable, the length to the rear derailler, and save yourself a world of grief.

Tip: If a cable breaks and you don’t have a replacement use your waterbottle
braze-on screw to hold the cable in a gear to get you to a bike shop. Also a
spare nut and bolt with an eyehole can splice your cable until you get to a
shop.

Most times, shifting problems are due, not to any problem with the
derailers, but from too much friction in the cables that control them. The
usual effect of cable tension is to make the derailer move sluggishly when
the return spring is pulling it toward a smaller sprocket. A small amount of
medium or teflon oil will remedy this problem. The most common area for this
problem to arise is the short loop of cable housing that leads from the rear
stay to the derailer. The front end of this housing is exposed to road spray
from the front tire, and the resulting rust can seriously degrade shifting.

Once again, clean and oil this area. Another problem area is the cable guide
where the cables run under the bottem bracket. In addition to sluggish
upshifting, friction in this area can cause spontaneous upshifting under
load.

A Freewheel is the mechanism that makes coasting possible. A ratchet
mechanism that allows the rear sprocket to drive the wheel when pedaled
forward, but allows the wheel to turn forward independently even when the
sprockets are not turning. In other words, the freewheel is the part which
makes coasting possible. Freewheels are normally sold with the sprockets
attached, and are usually replaced the same time as the chain, since they
tend to wear and mesh together. Replace the freewheel every 3000mi. Pedal
hard in each gear to check for skipping cogs. Replace worn cogs or entire
freewheel. Clean by removing wheel and running a rag between cogs.

Tip: Try to get an 18,20,24” lower “granny” gear to climb steep hills fully
loaded, pace 6.8km/h, cadence 80rpm, for self-contained touring this is a
godsend. Ask your bikeshop to get the cogs.

A Chainring is a toothed wheel or gear that is part of a chain drive. The
front sprockets are also commonly called chainwheels or chainrings. The term
“sprocket” is perfectly correct to refer to either front or rear, but use
most adult cyclists use this term mainly to refer to the rear sprockets. The
rear sprockets individually are also commonly called cogs or gears; as a
group they are referred to as a block, cassette, cluster or freewheel.

Replace the chain every 1500mi. If the chain breaks, you can afford to
remove one link if you don’t have a replacement link. Replace chains that
have rusted or have frozen links. Remove dirt and lubricate with chain lube
where the chain passes over freewheel. When you lubricate the chain, there
should be no excess (dripping) lubricant – if there is, wipe away with a
rag. Chains stretch considerably over time from the force exerted in
downward pedal motion. In most cases a link can be removed to compensate for
a stretched chain. For the most part, the chain is replaced at the same time
as the freewheel sprockets.

The Bottom Bracket is the part of the frame around which the pedal cranks
revolve, also the bearings and axle assembly that runs through the bottom
bracket shell of the frame. These bearings should be lubed and/or replaced
once a year by a professional mechanic.

Crankset — Creaking noise indicates a loose chain ring or crank arm bolts.
Replace chain ring that has worn or broken teeth. Make sure the cranks are
tight by rocking from side to side – they should not move laterally.

Repair a Flat . . .be fabulous
Dismount, flex your form, wave energy bars, find another to “slave and
patch” while keeping your hands clean of the matter. Otherwise carry on…

Select a small sprocket for your chain to rest easily. Release your brake
cable. Remove your wheel. Remove your valve cap and nut.

Insert a tire lever away from the valve but under the bead of the tire, tilt
gently to disengage the tire from the rim, avoid pinching the tube. Hook the
opposite end of the lever on a spoke.

Get all 3 tire irons hooked in to lift the tire bead over the rim, careful
not to pinch the tube. Lift the rest of the tire by hand or run the iron
around the rim.

Remove the tube, inflate and locate the hole, wet it to see bubbles to make
sure you have it. Decide if you can repair the tube or to replace it. Check
for holes or debris in the tire.

Roughen the area on the tube with sandpaper. Spread a thin layer of glue and
let it dry for 2 min.

Remove the foil from the patch and apply the patch to the tube with pressure
for about 5 min. Pump the tube and ensure it is repaired. Remove any debris
in the tire and tape protruding spokes.

Insert the tube on the rim and inflate it slightly. Use your hands to work
the tire bead into the rim. Use tire irons when necessary and be careful not
to pinch the tube.
Inflate the tire some more. Pat the tire to ensure the beads are set and the
tube is positioned well.
Inflate your tire to it’s final pressure. Install the wheel and reconnect
your brake. Ride on and be fabulous all the more.

Steering System
Ever notice that we simply don’t move the handlebars very much during a
turn, we tend to lean into the turn with a sort of centrifugal balancing
act.
To adjust the height of the handlebar, first loosen the expander bolt in the
stem. Gently tap the bolt downwards with a hammer ensuring that the head of
the bolt is protected from damage. Adjust to the required height and
retighten the expander bolt securely. For most cases, the handlebar is the
same height as the seat. On the part of the handlebar stem which is inserted
into the front fork there is a limit mark, indicating the maximum permitted
height for your handlebar. For safety reasons it is extremely important to
observe this maximum height.

After deciding on your final handlebar and stem positioning, test the
security of the handlebars within the stem and the stem within the fork
steerer tube. Stand in front of the bike facing the handlebars. Grasp the
grips and lock the front wheel between your knees. Try to move the bars
backwards, forwards and from side to side. There should be no movement.

Check the headset adjustment. This is done by applying the front brake and
“rocking” the bicycle back and forth. If there is play, the headset requires
adjustment.

Wheels
Tip: If you thrash your rim and become the envy of the art world, be glad,
then remove it and bend with your feet. Remove dents with an adjustable
wrench. Tighten or loosen equal numbers of spokes to chase down the wobbles.

Test the tension by squeezing pairs of spokes together. It will become
ridable again.

Repair a major rim wobble. Mark the wobble range on the rim. Tighten the
spokes on the side that you want to pull the rim for truing, loosen the
spokes on the opposite side, ฝ turn increments. Spin the wheel and true
until spokes are tensioned. This will get you to the next bike shop.

True and balance your wheels before a serious tour, or your jazz singing
spokes may snap under load and go two stepping to the next
country-music-town.

You can replace a broken spoke without deflating the tire. Remove the old
spoke and feed a new one through the hub eye, into the nipple and tighten to
tension.
Try and use a presta valve over shrader, they will leak less when using a
hand pump.
Mr. Tuffies are inserts that provide puncture resistance. Consider
installing one in the back wheel, since 80% of flats are at the rear. Mr.
Tuffie will get you there, and you won’t get a flat.
Buy good rubber to also prevent flats.
Check pressure once a day to ensure an enjoyable ride.
Prevent flats by inflating the tire to max. pressure, this will repel
objects, on hard bumps the tube won’t get punctured.

Tire pressures

(width) (psi)
2” 40-60
1 3/8”, 33mm 60-80
1 ผ” , 30mm 80-100
1 1/8” , 28mm 90-110

Tire sizes - Mountain=26”, Road=27” or 700c.

Tires — Look for rips or cuts, sidewall bulges, cracking or loss of tread.
Replace if needed before tube is damaged.

Spokes — Check for bends or breaks. Tighten loose spokes. Broken spokes may
mean a bent rim needs to be replaced.

Rims — Bulging spoke holes and sidewalls affect breaking. Try to flatten
spoke hole bulges by squeezing with pliers.

Hubs - Ensure the hubs are greased before a tour.

NAME YOUR STEED

What’s a bike without a name but crafted metal.
Give your steed a personality. Here are some lively suggestions.

.007 Chopin Grettle Moby Stalin
Achilles Cicero Gretzky Monroe Steinem
Adrian Cincinatti Gucci Mozart Stienbeck
Afonzo Cleopatra Gypsy Mr. Bean Stormy
Aphrodittes Columbus Haida Mr. Chips Suchet
Athenia Constantinople Hannibal Mr. Mitchell Taj Mahal
Atlas Cortes Haratio Mr. Tibbs The Abyss
Attila Cruella Harley Napolean The Ambulance
Atwood Daffy Duck Hayley’s Comet Napster The Barcar
Ayn Rand Danny Kinkaid Helen of Troy Newfoundland The Beetles
Aztec Dante Hemsley Newton The Butler
Babe Darwin Herod’s Harem Nimitz The Grinch
Bach DaVinci Hindenburg Opelia The Hunter
Backbacon Deathwish II Hoffman Oxford The Louvre
Balboa Delayed Fate Hope after Hills Pan Paloma The Mountie
Barbarosa Delphinia Houdini Patton The Scorpion
Barking Dogs DeNero HueyDueyLuey Pavarotti Thunder Thighs
Barney Diablo Hughes Pizzaro Tiberius
Believe It or Not Dilbert Indiana Plato Titanic
Bill Doonsbury Indy Pocahantas Tobago
Bing and Bob Einstien Irish Pompei Toblerone
Bonaparte Elvis Jack Ptolemy Toga party
Brahms Emerson Java RappaNui Tonto
Brittanica Eudora Jelly Bean Rasputin Trail Saxon
Brutus Evita Jezebel Red Baron Trudeau
Buck Fabio Joan of Arc Redford Tsansiki
Buns of Steel Fedipaldi Kato Renior Tsunami
Cabernet Flipper Kigoshi Road Nomad Ullyseus
Caesar Fonda’s Workout Koppel Robin Hood Venus
Calipso Forbes Kramer Rockafeller Villeneuve
Cambridge Forever Pedalling Kubla Khan Rommel Vino
Capernicus Fortuna Lassie Running of the Bulls Vishnu
Captian Cooke Fox & Hounds MacArthur Saffron Winston
Caracalla Freud Machiavelli Santa Maria Wrath of Khan
Carrera Galahad Madonna Scarface Yale
Casanova Galileo Mafia Schindler Zappa
Cavallero Gazelle Marco Polo Scrooge Zena
Cavan Genghis Khan Mardigrass Seat of 20 Tortures Zoe
Chablias Geraldo Martha Silver ZZ Top
Champlian Geronimo Megellan Simba
Chaos Ghandi Merlin Skylab II
Chaste Gisha Michelangelo Sparky
Chiapas Gladiator Michener Spartacus

Recipes for Camping
Your “tasty one-pan wilderness chow” will leave friends wonderingv when you
snuck off to Paris for cooking class.

Pack some olive oil, salt, pepper, and herbs, in plastic film containers.
Use packets of jam, mayo, sugar, and peanut butter. Carry pasta, rice, and
granola as stand-bys. Pick-up day ready-made salad for greens. Don’t just
feed to entertain the pallet, dazzle your fellow travelers with your
newfound art. This isn’t bicycle boot camp. This is bicycle touring with
recipes for camping! Yes you can have a clambake with capers.

Cook your food “el donte” to avoid any beasts growling in your tummy during
the night. A glass of merlot before bedtime will keep you absorbed in sleep
to the unfamiliar sounds of the woods.

Chicken Cacciatore
Used to be pronounced “catch-a-tory”, it’s a Canadian political term, the
Italians use it for cooking, and so do we.

2 chicken breasts, chopped 1 large onion thinly sliced to ringed
1 green pepper, cut into ฝ” squares 1 can (6oz.) tomato paste
3 tbs. olive oil from the governor general ผ lb. mushrooms, thinly sliced
พ cup dry white wine ฝ tsp. oregano and basil
ผ tsp. thyme and a hidden agenda 12oz. (350g) hot spaghetti
parmesan cheese dash of pepper from a whip

First stir together tomato paste, white wine, oregano, basil, salt, thyme,
and pepper; set aside. Place pan over high heat, add 1 tbs. of oil, stir-fry
hicken until brown (about 3 minutes.) Remove chicken and repeat with
remaining chicken, adding oil as needed; set aside. Reheat pan and add
1tbsp. oil, add onion and stir-fry (about 2 minutes), add green pepper and
mushrooms and stir-fry (about 2 minutes) or until veggies are done. Return
chicken to pan, pour in tomato mixture, stir to heat through. Spoon over hot
spaghetti. Spoon parmesan cheese. Campfire politics can be fun, if you are
reduced to a whining tot in a heated debate, let your adversary have her/his
moment of glory, then move on to a recipe where you hold the ingredients.

Chicken Caruso
Unassuming tenors sometimes gather around the campfire for songs.

1 cup diced grilled chicken 4 oz. elbow macaroni
2 cups chicken broth, cubes or can ผ cup of finely chopped green pepper
ผ cup of finely chopped onion 1 pkg. (5oz.) frozen green peas, cooked
1 cup shredded Canadian cheddar 1 small red pepper, chopped
5 tbs. toasted slivered almonds 3 tbs. of sherry or a shot from a bar

Boil your macaroni in chicken broth for 10 minutes or until tender, do not
drain. Add green pepper and onion, cook and stir until onion is just tender,
drain off access fat. Add macaroni (with broth) and remaining ingredients,
stir and mix. Heat through. Add bacon bits for a twist. Serves 2 famished
bicycle tenors after a day of challenge.

Couscous Pasta Salad
Water your camel and you’re off to a market in Marrakech.

ฝ cup uncooked whole wheat couscous 1 medium zucchini, cut into ผ”
slices
1 small yellow squash, cut into ผ” slices 1 medium red bell pepper, cut
into 1” pieces
1 small red onion cut into 8 wedges ฝ cup basil pesto, mix from
packet
2 tsp. olive oil 1 tbs. balsamic vinegar

Make couscous as directed from the packet. Add olive oil to pan with
couscous over medium high heat. Add zucchini; yellow squash, bell pepper and
onion. Cook about 5 minutes, stirring frequently until crisp and tender.
Serves 2 bicycling nomads or small harem of intrepid belly dancers.

Garbanza Bean Soup
The lonely garbanza bean, forgotten by the other beans when his tire went
flat. Now the garbanza bean is back, pumped and ready for action. This tasty
meal will pump you up.

8 oz. (230g) canned garbanza beans.
19 oz. (540g) tomatoes chopped or canned.
2 pints (1.2l) vegetable, poultry or meat stock.
8 oz. (230g) smoked bacon lion, chopped.
1 large onion chopped.
8 oz. (115g) tiny pasta shapes for soup.
1 large garlic clove, finely chopped.
2 zucchini halved and sliced.
2 celery stalks, chopped.
2 tbs. tomato paste
1 sm. red pepper, chopped.
Salt and pepper, basil.

Drain beans and put them in a pot. Cover with fresh cold water and bring to
a boil. Add beans and boil for 10 minutes. Drain and rinse beans. Add stock
to beans and being to boil. Skim foam from surface. Add the onion, garlic,
celery, red pepper, tomatoes, basil and bacon. Add the pasta and paste to
soup. Season to taste with salt and pepper. Simmer the soup, uncovered, for
a further 5-8 minutes, stirring occasionally. Serves 2-3 pumped up cyclists.

Grilled Chicken Hawaii
Too much of the bicycle Hula? Can you say Haleakala?

2 chicken breasts 1 ฝ lb. sliced pineapple, reserve ผ cup syrup
1ฝ cups cooked rice 1/8-cup soy sauce
ผ cups raisins 5 tbs. toasted diced almonds
lettuce Any refreshment with an umbrella
Grill your chicken over an open fire, like they used to. Combine reserved
pineapple syrup, soy sauce, ginger and pepper. Spread this “volcano sauce”
over the chicken while grilling. Combine cooked rice, raisins and almonds.

Hula alert! Place pineapple slices over rice mixture, top with grilled
chicken. Splash remaining sauce over chicken. Cover and simmer for 10
minutes. Relax in a Luau feast.

Irish Springtime Stew
A Celtic meal for lively poets and lilting lasses, it tugs at the cockles of
your heart.

พ lamb shoulder, cut into cubes ฝ tsp. olive oil from a lass
1 med. onion, chopped 1 cup beef bullion from cube or can
2 med. potatoes pared and thinly sliced 2 carrots chopped and a shamrock
ผ tsp. salt A dash of celery seed, marjoram
1 pkg. (8oz.) frozen peas, bright & cooked A dash of thyme and pepper

First start with a little luck. Brown the meat as the Irish would in a pan
with olive oil. Drain off the fat; add onions to that, and cooking, stirring
till tender. Pour bullion to meat and onions to, cover and simmer for a
half. Stir in potatoes, the carrots the seasonings. Simmer covered for 30
minutes more. Skim off the access fat. Stir in peas more at that, cook covered for 10 minutes more. Serves 2-3 with a toast to Patrick. “Aye, he
was a saint and he rode a bike”.

Lemon Pepper Pasta
A deserving, end-of-day, culinary experience to delight the palette.

1 cup bow tie pasta 1 small red bell pepper
ฝ lb. asparagus, cut to 1” pieces 1 can 8oz. navy beans, rinsed and drained
4-tbs. olive oil ฝ tsp. grated lemon peel
ผ tsp. salt ผ tsp. ground pepper
1ฝ tbs. lemon juice

Cook and drain pasta as directed. With olive oil, cook bell pepper,
asparagus, and lemon peel. Add salt and pepper, stirring occasionally until
veggies are crisp-tender. Stir lemon juice and beans into veggie mixture.
Cook until beans are hot. Add pasta and toss, add pepper to season.

Paella
Be brilliant like the matadors of Barcelona, sidestep your fellow travelers,
before they sample your recipe.

1 chicken breast, chopped 5 oz. canned shrimp, cleaned
12 mussels, scrubbed 1 sausage, sliced
3 tsp. olive oil 1 sm. onion, chopped
ฝ cup rice พ cup chicken broth, cube or can
2 tsp. paprika 2 tsp. salt
ผ tsp. pepper ผ tsp. cayenne pepper
1 red pepper, chopped 1 pkg. 5 oz. frozen green peas

Brown chicken and sausage in hot oil, remove and drain off fat. Add onion
and tomatoes, cook 5 minutes or until onion is tender. Stir in rice, broth
and seasonings. Add browned chicken, cover tightly with a rock and simmer
for 20 minutes. Gently stir in shrimp, mussels, and peas. Stir in red
pepper. Heat through until rice is tender and mussels have opened.

Pasta Diablo
Escape from dull noodle dishes and be flavored by a spicy taboo.

1/2 lb. (225g) chorizo or spicy sausage 3 tbs. olive oil
1 onion, chopped 1 garlic clove, crushed
1 large red pepper, sliced 1 small can of sweetcorn
12-oz. (350g) pasta spirals (fusilli) ฝ tsp. basil
Salt and pepper

Heat 1tbsp of oil in pan. Add diagonal sliced sausage and brown on both
sides. Remove sausage and drain. Heat extra oil in pan and add onion, garlic
and peppers. Cook until softened, about 5 minutes, stirring frequently. Stir
the sausage and sweetcorn into the pepper mixture and heat through, about 5
minutes. Season with salt and pepper. Cook the pasta in boiling salted water
until just tender, then drain. Add the sausage sauce and basil to pasta,
toss together and eat like pasta diablos. Serves 2.

Poached Salmon with Rice
Entertain your fellow travelers with fishing tales of the trail.

2 Salmon steaks, cut 1” thick 1 leek, thinly sliced
1 carrot, thinly sliced 6 whole pepper corns
A dash of thyme A bay leaf
A splash of dry white wine 1 tsp. chives
5 tbs. butter or packets ผ lemon

Place salmon steaks in tinfoil; add ingredients and seal, poke holes with a
fork for steam. Let package simmer in pan with 1” water for 15 minutes over
ow heat. Remove package and cover. Mix 1 cup of rice to 2 cups of water
with a ฝ tsp. of butter. Simmer until fluffy, serve with salmon. Serves 2 or
more depending how many fish you catch.

-
Quesadilla
Serves 2 famished bicycling banditos, double for lingering banditas.

1 pkg. flour tortillas rolled by madre’
1 tin of tuna, drained
ผ cup grated or sliced cheddar cheese
1 med. fresh green pepper, chopped
1 med. fresh red bell pepper, chopped
ฝ cup tomato salsa from a mariachi band
2 packets of Mayo
2 tbsp. bacon bits or chopped

Flour tortillas keep well and offer an easy meal plan option. Heat them
until soft on the grill (2 minutes), then fill with salad, tuna and Mayo,
cheese, salsa, tomatoes, bacon. This recipe is packed with fuel.

Red Beans and Rice
A Viking’s last request. Pedaling warriors would gather around the campfire,
telling of the giant hills they conquered.

1 onion, chopped with an axe 6 oz. (170g) wild rice.
1 green pepper, chopped. 4 rashers of bacon, chopped.
1 garlic clove, chopped. 2-3 tsp. chili powder, crushed by hoofs
16 oz. (450ml) chopped or canned tomatoes. ฝ tsp. thyme.
8 oz. (250ml) chicken or beef stock.15 oz. (420ml) can red kidney beans,
rinsed.

Prepared by a captured maiden with a Viking pan. Cook onion, green pepper,
bacon and garlic until veggies are softened and the bacon has cooked, about
5 minutes, drain fat. Add wild rice and mix. Stir in the chili powder and
cook for 1 minute. Add thyme, axe chopped tomatoes and stock, and stir well.
Season with salt and pepper. Bring to a boil. Reduce the heat to low, cover
pan and simmer until the rice is nearly tender, about 15 minutes. Stir in
the kidney beans. Cover again and simmer until rice is tender and stock has
been absorbed, 5 more minutes. Fluff the rice and beans with a stockade
fork. Serves 2-3 barbarians.

Roman Pasta
This rich tomato sauce will make you feel like a lounging senator, after a
day of pedaling, at the coliseum.

12 oz. (350g) spaghetti 3 garlic cloves, crushed
1 large can tomatoes, chopped-up 4 oz. (115g) tomato paste
5 oz. (140g) black olives, stoned 3 tsp. olive oil from a maiden
3 tbs. capers (wielding sword) ผ tsp. oregano
ผ tsp. basil Salt and pepper in the wounds
Parmesan cheese, grated

It’s a sword and sandal epic! Seize your pan! Combine garlic, tomatoes,
crush and chop, add the paste, olive oil, and mix until thickened. Clash
swords and stir in capers and basil, season with salt and pepper, simmer for
40 minutes. While escaping the lions stir occasionally. Cook the spaghetti
in a pot of boiling salted water until just tender to the bite. Toss a
spaghetti and tomato sauce that would challenge an emperor. Top with
parmesan cheese. Feeds 2 chariot roaring bicycle people.

Shanghai Chicken Pasta
Pedaling rickshaw with a chatty stoker? Escape to a culinary bliss.

2 chicken breast halves, cut into ผ” slices 6 oz. uncooked fettuccine
1 bag stir-fry veggies (about 2 cups) ฝ cup sliced mushrooms
1/8 cup hoisen/peking sauce tea and chocolate for desert

Cook and drain fettuccine as directed on package. Stir fry chicken for 3-4
minutes until brown over medium-high heat. Add veggies and mushrooms,
stir-fry about 3 minutes or until veggies are crisp-tender and chicken is
done to a turn. Stir peking sauce into chicken mixture. Heat to boiling,
stirring constantly. Boil and stir 1 minute. Add fettuccine, toss until well
coated and heated through.
Serves 2.

Stampede Chili
Hunker down after a day of “rounding-up” wild steeds.

ฝ lb. (250g) canned red kidney beans 1-tbs. olive oil
1 tbs. butter 1 red onion, chopped
2 garlic cloves smashed and chopped พ lb. (375g) round steak, diced
ฝ tsp. chili powder ฝ tsp. crushed red pepper
1ฝ cups (375ml) tomatoes, chopped Tabasco, salt and pepper

This is real cow town chili. Cover the pan and cook beans in salted water
for ฝ hr. Heat oil and butter in pan over medium heat. Add onions and meat.
Cook for 2 minutes. Add garlic and spices; Mix and cook for 3-4 minutes.
Combine meat mixture with beans. No pasta slingers here. This is stampede
country. Continue cooking over low heat for ฝ hour. Finally add tomatoes and
seasoning and cook slowly for ฝ hr. serve with bread. This hearty meal feeds
2+ cowboys, cowgirls sharing campfire stories. Gambling at the saloon tent.
Cowboy coffee at dawn.

Feasting
Diet and nutrition are paramount, your touring success depends largely on
eating the right foods to keep energy levels at your highest. Physical and
mental energy comes from glucose, such as fresh fruit. The level of your
alertness, judgment, pleasure or pain, will be the result of your intake.
Food. Every individual organ, muscle, bone, needs food to work properly:
energy to perform mechanical work with muscle action, fluids to conduct heat
and sustain body temperature, building goods to grow and replace cell
structures, enzymes for other processes, food calories to produce energy to
keep the body’s temperature at a level for systems to operate, The most
important materials are: water, carbohydrates, fats, proteins, vitamins,
minerals, fiber. Eat as many different foods as possible to get enough
variety for a well-balanced diet.

Carbohydrates are the most fuel efficient food for cycling muscles, they
supply the bulk of energy during high intensity activity (above 70% *VO2
max.) energy comes from the carbs stored in the muscles, liver, and
bloodstream. High-energy complex carbohydrates are slow burning fuel and
include Fruit, veggies, potatoes, whole grains, pasta, and breads, rice.

Simple carbohydrates are quick energy snacks: Granola bars, fruit bars,
raisins, dried fruits, chocolate, nuts, shredded coconut, trail mix. Snack
often to consume 30-60 grams of carbs per hour during your ride so you don’t
run out of fuel and “bonk out”.

Fats are less-efficient fuel but more concentrated than carbohydrates, most
foods have a certain amount of fat to provide an automatic 20% for a
balanced diet. Your body releases fat for energy during low intensity
activity (below 70% *VO2 max), there is little immediate benefit during high
intensity sports. Fats are found in meat, butter, nuts. On a cold day, add
some butter to your oatmeal in the morning to help keep you warm, fat also
acts as an insulator.

Protein is best at building and repairing muscle tissue after intense
activity. Protein produces even less energy than fat and consumes calories
in this process. Meat, fish, eggs, milk and cheeses are good sources of
protein.
Minerals or electrolytes can be in the form of sodium, potassium, calcium,
and iron from fruit, veggies and grains. A balanced diet will provide
minerals for enzyme functions. Minerals are sweated-out easily and are
important to be replenished regularly to help metabolize foods . Sports
drinks provide an excellent supply of minerals or electrolytes.
Fiber Bran. Cereal, whole bread, vegetables are fibrous material necessary
to stimulate the digestive cycle.
* VO2 max. ( maximum oxygen consumption at peak performance.)

Calories
Calories are units of food energy or fuel. Strive to consume “loaded
calories” high in carbs and low in fat, giving the best performance results.
Fruits, veggies and grains are excellent, or check the package for energy
ratings per serving.

A 150lb touring cyclist requires at least 3000 cals./day.
Breakfast (bagel, cereal, banana) 800 cals, snack (yogurt and cookies) 400
cals. Lunch (tortilla, soup, orange) 700 cals,
snack (crackers, cheese, juice) 300 cals. Dinner (stir fry, salad, dessert)
1000 cals, snack (muffin & peanut butter) 300 cals.

Cycling speed (kph) Cals. / mile Cals. / day
16 26 4300
24 31 5200
32 38 6300
40 47 7800
48 59 9800

Select the best foods for a ride.
Strive for optimal calorie consumption: 70% carbs, 20% fat, 10% protein. Not
only will this formula provide optimal energy stores, it will prevent: Heart
disease, many cancers, hypertension, diabetes, eye disease and hormonal
laziness.

Food values – complex carbs. Amount - grams
Amount Food Cals. Carbs. Protein Fat
ฝ cup white rice 103 22 2 0
ฝ cup brown rice 106 22 3 1
1 med. baked potato 145 33 4 0
1 rice cake 35 8 0 0
1 cup oatmeal 14 23 6 3
1 cup popcorn 23 5 1 0 0
ฝ cup yams 79 19 1 0
1 slice whole bread 70 12 3 1
1 cup pasta 200 40 7 0
1-1/3 cup special k 111 21 6 0

Food values – simple carbohydrates. Amount - grams
Amount Food Cals. Carbs. Protien Fat
1 med. apple 81 21 0 1
1med. banana 105 27 1 1
3med. apricots 51 12 2 0
ฝ grapefruit 37 10 1 0
1 naval orange 65 16 1 0
1med. peach 37 10 1 0
1med. pear 98 25 1 1
1 cup strawberries 45 11 1 1
1tbsp fruit jam 50 13 0 0
1tsp sugar 13 4 0 0

Food values – fibrous carbs. Amount - grams
Amount Food Cals. Carbs. Protein Fat
ฝ cup broccoli 23 4 2 0
1med. carrot 30 7 1 0
1cup cabbage 16 4 1 0
4 asparagus 17 3 2 0
ฝ cup cauliflower 15 3 1 0
ฝ cup cucumber 7 2 0 0
ฝ cup corn 89 21 3 1
ฝ cup green beans 22 5 1 0
ฝ cup mushrooms 21 4 2 0
1med tomato 21 5 1 0
ฝ cup peas 67 13 4 0
ฝ cup squash 39 9 1 1

Food values – proteins Amount - grams
Amount Food Cals. Carbs. Protein Fat
3.5oz. chicken 173 0 31 5
1large egg white 16 0 3 0
1large egg whole 79 0 6 6
3.5oz. lean beef 250 0 25 16
3.0oz. shrimp 84 0 18 1
3.0oz. tuna in water 111 0 25 0
3.5oz. turkey 157 0 30 3
3oz. swordfish 132 0 22 4
1cup kidney beans 208 38 13 1
3oz. atlantic cod 89 0 19 1
3oz. halibut 119 0 23 3
3oz. crabmeat 90 1 20 2
1cup cott cheese 164 6 28 2
8oz. skim milk 86 12 8 0
ฝ cup tofu 182 5 20 11

Food values – fats Amount - grams
Amount Food Cals. Carbs. Protein Fat
1tbsp olive oil 124 0 0 14
1tbsp sunflower oil 120 0 0 14
1tbsp vdo’s oil 135 0 0 15
1oz. walnuts 182 5 4 15
1oz. pumpkin seed 154 5 7 13

Tips From Mom
Snack often when you’re riding and avoid the big lazy day lunch. Your
digestive system won’t have to work as hard with a light lunch, your stomach
will love you and this can make your cycling easier. Experiment with a
variety of snacks.

Sports drinks and energy bars are the most efficient source of energy,
though fresh fruit is best for you.

Fruit such as oranges, apples, bananas, will replenish fuel, electrolytes
and minerals while you ride.

Good fast food nutrition for cycling is Mexican beans and pita, Italian
pizza, oriental noodles and rice, potatoes.

Breakfast: Eating breakfast everyday will extend your lifespan. At dawn eat
something cold and quick like granola or bagel and juice for fuel, pack up
and ride in the cool air. Mid morning “java alert”, reward yourself with a
caf้ stop, send me a postcard and meet the cooky to flip some blueberry
flapjacks.

Lunch: A light lunch can be made with bread and cheese, salami, canned meat
or fish, peanut butter and jam, fruit and juice. Sample the regional
delicacies.

Dinner: Reward yourself at the end of the day with a hot hearty solid meal,
rather than a liquid mix, not only will it give you the warm fuzzies, it
will stay with you longer.

Eat plenty of carbohydrates like fruit and energy bars in the two hours into
your ride. That’s when the body is most receptive to reloading the muscle
glycogen that fuels endurance activity.

Cycling encourages fat reduction, this calorie intensive exercise will help
you lose fat and build muscle. You will be surprised that healthy foods to
keep your energy high will also help you lose 10, 20 even 50lbs. forever.

If the weather is miserable, consider a bed and breakfast experience and
invest in a future memory.

Treat yourself once in a while to a restaurant meal, it can really motivate
you, even a healthy selection from a fast food place can boost your spirits
during extreme cycling conditions.
Love Mom.

Top Secret
The key to a successful day is to fuel up with a big breakfast: pancakes,
granola, porridge, fruits, fuel to start your day. 800cals., packed and
ready for action.

Coffee rewards your neurons with a little java party, 2 cups in a day are
ok, chase with water.

A spoonful of honey can make your pedals push easier @ 15g of carbohydrate,
similar to slow activating sports gel, popular with tri-athletes.
Unexpected “jiggy jiggy” may slow you down, fuel up often.

Snack food that goes straight to energy: Oranges, bananas, raisins, red
licorice, fig bars, sports bars, energy bars. Snack often.

Eat any solid foods 1 hour before a giant hill climb so it will digest and
work with you as fuel to get you to the top. Eating 30 minutes before the
climb will only put your stomach to work and add to your pain, providing
little energy.

Runner-up to an energy bar is a whole-wheat fig bar at half the cost.
Carbo-loading. Top up your glycogen stores before the big ride to get you
pedaling faster and further. Here’s how: Use 2 days to reduce normal
exercise and maintain diet, for the next 3 days
reduce exercise to rest and increase carbo’s to 70% of total calories. Next
day, pedal at your best.

A vitamin a day is good insurance to fill in the nutrition holes, though a
balanced diet of fruit and veggies will provide all acids such as vitamin A,
B, C, D, E, K. The challenge is to get a healthy range and number of
vitamins by eating a variety of fresh quality foods.

Water
Water is so important it accounts for 60% of your weight. Water keeps the
blood moving smoothly and gets more oxygen to the muscles while they are
working-out. Your muscles have to breathe too. When you are cycling you
produce x15 the amount of heat as normal, and it’s all sweat. It’s important
to replace it during a significant ride. 1-2 bottles an hour to keep your
pips up. Drink a ฝ bottle before you start, drink every 15 min. during the
ride, then a ฝ bottle after the ride. The rule of thumb is to replace the
fluids that you lost and stay hydrated to cycle at your best.

You can lose 2 liters of water while active on a hot day. When you are
thirsty you have lost about .5L of water. You will drink 4 liters per day. 8
liters/day in hot weather. Each liter of sweat saps 700mg of sodium
electrolytes. Snacks or a V8@880mg, will balance your electrolytes. Drink
1-2 bottles of water an hour. Reward yourself with a sport drink. On a hot
ride Gatorade will provide a profound jolt of quick digestible glucose,
carbohydrates, electrolytes. Brush your teeth if you drink copiously. A
cold drink will lower your core body temperature.

Water is better than coffee, which is better than beer or wine. If you drink
a coffee, chase it with a glass of water. A dark beer and red wine can
encourage your blood flow. It’s OK to have a couple of coffee’s and beers a
day, but any more will work against your physical efforts.

Freeze your second water bottle and refresh on a hot ride. The icy waters of
your tiny glacier will cool the core of your pounding mass, until the next
rendezvous with H2O.