Friday, April 22, 2011

Gear: Posca, the Roman Legion's vinegar based Sport's Drink

My recipe for Sports Drink works pretty well, at least I’ve been happy with the results, both in its taste and how it makes me feel during a ride.  It includes vinegar as an ingredient, which many athletes may find unusual.  I got interested in Vinegar’s ability to assist with muscle recovery, and found out that it has been used in this regard for thousands of years.  Rome’s legions used vinegar derived from old wine, mixed it with the local water to kill any harmful bacteria and also to improve the flavor.  The Roman’s referred to this drink as Posca. 

Turns out modern science has found that vinegar is an excellent way to relieve or prevent muscle cramps.  Here's an interesting study on the benefits of vinegar.  Coaches and athletes have been drinking pickle juice for years for this very reason, and scientists are just beginning to understand the benefits of vinegar for athletes.  With all these benefits, I wanted to see if it indeed worked.  Over the course of a few rides, I worked out a recipe that works well for me; it masks the flavor of the vinegar, while providing the benefits of the sugar, salt, and vinegar (simple carbohydrates, mineral replenishment, and muscle relaxant, respectively). 

Try out my recipe below:

1 Liter of Water
4-6 Tbs of pre-sweetened Kool-Aid mix (adjust for your preference)
4 Tbs of Vinegar
¾ tsp Salt
“splash” of Lemon juice

An update to the recipe, less complicated and probably just as good:

1 L of Water
2 Packets of Kroger drink mix (small sports drink mix packets)
1/2 cup of Apple Cider Vinegar
3/4 tsp salt
splash of Lemon Juice


Tuesday, April 19, 2011

Gear: What's in the bag...

Packing for any trip can be tricky, and while the average mountain bike is a rather short trip, it can be difficult to determine what to carry along for the ride.  In writing this entry, hopefully you'll gain some insight to what's been useful for me to have along, and please, if you have any other suggestions for great items to carry, let me know.  

Starting with the bag, I wear a Camelbak Mule NV, which provides enough room for me to carry the essentials without being too big to encourage me to be too prepared; the more "prepared" you are, the more you typically carry.  And while it's usually good to "be prepared", the Boy Scout Motto can lead to carrying everything, including a kitchen sink...and household appliances tend to be heavy.  So, I like to carry the tools and nutrients absolutely necessary, plus a little extra just for "insurance".  The Camelbak Mule features a large pouch for mounting the 3 liter water reservoir, a large zippered compartment, a smaller zippered compartment featuring organizational pockets, a large pouch, and a smaller pouch cinched by a drawstring strap.  The entire bag can be cinched by four drawstring straps, and these are great for binding everything together as well as cinching down any items in the large open pouch (where the water bottle is located in the picture below).  

Camelbak Mule
The large zippered compartment lacks any organizational pockets, so I typically use it to store additional repair items or food.  On longer rides, I'll use the large compartment to carry an additional water bladder, and the compartment is large enough to fit a 3 liter bladder.   I've enjoyed the flexibility the large compartment provides me. 

The large pouch that is sandwiched between the large and small zippered compartments has been great for stuffing extra water bottles or clothing items like a windbreaker.  This pocket/pouch has been great for holding items that are too bulky for storing internally or items that I want repeated or quick access to while riding.  The items are secured by the four cinch straps, which tighten everything down in the bag.  This pouch is large enough to carry two bottles of Italian Champagne (Prosecco).  ...a typical item carried for a New Year's (Capodanno) ride!  :)

The Camelbak Mule can carry everything for your ride, including two bottles of Prosecco!
The smaller zippered compartment features organizational pockets which have been great for storing tools, repair items, utensils, and keys.  
Last, there's a small pouch on the very outside of the bag.  It's relatively small, and is kept secure by its own cinch strap.  Because of its size and ease of access, I typically store a small wrench for adjusting my suspension.  

The outside of my bag features a small first aid kit that's zip tied and a tire pump that's velcroed to the outside of the bag.  By externally mounting these two relatively bulky items to the outside of my Camelbak, not only do I prevent them from taking up room on the inside of the bag, but they are also more easily accessible on the outside of the bag and they also advertise my first aid and repair capabilities to others on the trail.  Initially I kept these items on the inside of my bag, but I've liked having them externally mounted, freeing up room in the bag for other stuff.

So, as far as what I fill up my bag with, I break it down into Repair Items, Food, and First Aid.  My first aid kit is externally mounted on  my bag, which provides easy access and advertises to other trail users my ability to help.  I've organized my first aid kit using plastic bags to seperate and organize the specific items, as well as protect them from the elements.  Keeping the items separate in bags allows them to be labeled, making first aid faster and easier.  There's nothing like trying to find what you're trying to administer!  Organizing is the first step in providing first aid.  The little red pouch on my Camelbak features Gauze, ointments, pain pills in a plastic tube, and large and small self adhesive bandages.

I use plastic bags to segregate and label my first aid supplies.



As for food, it really depends upon the length of the ride how much I carry, but I always carry some combination of fruit, sandwich, and water.  If it's particularly hot or long ride I'll carry Gatorade in a separate water bottle (or two) in the large pouch on the outside of the Camelbak.  I don't put drink mix in the Camelbak water bladders, as mold, mildew and sea monkeys tend to start growing in it soon after.  I use a reusable Rubbermaid container to store sandwiches, and I'll take dried fruit in plastic bags.  Granola bars are also a favorite.  The Italians I ride with like to carry Ritter sport chocolate, a big plus at the top of the mountain!

Rubbermaid keeps the sandwich fresh and prevents it from being crushed in the bag.  A waterbottle allows me to mix the sports drink in something other than my Camelbak reservoir, keeping it fresh and clean (Sea Monkey free).

I keep tools and repair items on me at all times.  Tools of particular importance include a multi-allen, tire levers, chain tool, patches, and a "Leatherman" multi-tool.  I like carrying the "Leatherman" really for the pliers that it provides, but many of the additional tools it comes with are great, too.  The chain tool is small, light, and it's one of the tools that really has no replacement.  With a chain tool, a nearly impossible task of repairing a chain that has become separated becomes an easy task.  Without it, you are quite literally up a river without a paddle.  Or a trail without a tool. Of course I take an extra inner tube (or two) along with a patch kit.  Thorns (spina, in Italian) are common in southern Italy, on the many cacti and other "spina" equipped plant life, so I carry enough to get me through and help other riders.  One tool that many folks don't consider taking is an eating utensil.  I have a little mini-spoon which has been great for eating canned fruit or anything requiring something other than my fingers.  I also include a nifty little multi-tool that I received as a gift at a conference; it looks like a credit card but includes a blade, wrench, bottle opener, etc.  It doesn't take up any space, so I include it in the kit.  Last, but not least, I have a little tool wrap that my beautiful wife sewed up for me.  This tool wrap not only keeps my tools organized and quick to access, but it also keeps them safe.  Prior to the tool wrap, I had some tools wear out and break due to the constant vibration from riding.  The wrap cushions all the tools and protects them, ensuring they are ready when you need them.

The tools and other repair items.
Some optional items that I'll carry include a shock pump for adjusting my suspension on the trail, extra food, and as I mentioned earlier, extra water in a water bottle or an additional Camelbak bladder.

Sunday, April 17, 2011

Commuting: Riding in Naples is Safe?!

When I talk to people about biking in Italy, often times the first thing that comes up in the conversation is the question of safety: is it safe to ride on the roads?  


Interestingly enough, despite the crazy driving habits of Italians, they are extremely respectful of cyclists.   Everyone I speak to about biking on the roads in Italy is amazed, especially Americans, as driving on the roads can be stressful, so they assume that cyclling on the road would be stressful and dangerous.  Quite the opposite.  Unlike in America where the average driver is cursing at any/all cyclists, the typical Italian driver respects and sometimes admires road-borne cyclists.  What's the difference?  The average Italian views cyclists as sports heroes.  American's wouldn't know cycling was a sport if it wasn't for Lance Armstrong winning 7 straight Tour de France victories.  To analogize, it would be like a Saint Louis Cardinal Baseball player running in the street in Saint Louis; they'd get all the respect and plenty of room from passing cars.  


So, the driving might be a bit crazy in Bella Napoli, but they aren't gunning for you on your bike.  

Commuting: My first ride to work in Napoli, Italia

I've been working a bit closer to home lately, in an office that's located just down the coast from me.  Unlike my usual work location, which is seperated from where I live by a number of tunnels and mountains, the geography separating my new office and home is simpler, and as such, easier to ride.  I've been driving to work the past week or so, but realized early on that my commute was possible by bike.  In fact, as bike commutes go, it's probably the worlds best.  Not counting the traffic, which I get up early enough, prior to most drivers hitting the road, or me.  Kidding. :)


Anyway, the ride is beautiful.  Probably the most beautiful bike commute I will ever have.  My ride allowed me to see much of what I get to see from the car, but it's different on a bike.  Maybe that's because I'm going slower, maybe it's because I'm more exposed to the environment on the bike, hearing and seeing more along my bike commute than I would by car.  Either way, I experience more by bike than by car.  The ride is spectacular, but I'd like to share a few places in particular.  First is the downhill ride from Monte di Procida.  It's particularly long and fast, but it also features an amazing view looking north along the coast.  The morning was so clear that I could see almost to Gaeta, 100km to the north.  Continuing on, I reach Baia, a small port town, and as I turn toward work, I look over the bay of Naples and see the sun rising over Vesuvius.  As I ride toward Pozzuoli along the coastal road perched on a cliff above the bay of Naples, I looked to my right seeing Vesuvio, Sorrento and Capri in the distance.  As I reach Pozzuoli, the foot and motor traffic become much more congested, forcing me to pay more attention to the activity around me.  Although it's busy, Pozzuoli is also a beautiful city.  As I ride over the cobblestone streets, I pass by cafe's, ride through arches and tight city streets and witness the city getting ready for another busy day.  The final spectacular spot along my bike commute route is a short but beautiful stretch of road between Pozzuoli and Bagnoli, where I work.  This route is fairly tight, with the road built between the bay of Naples and a cliff, but the spectacular view looks out over the bay of Naples looking back toward home.  From this vista I see my home in the distance, and as my eye follows the coastline, I can witness the route through Baia and Pozzuoli that I've just completed.  I finish the ride by climbing the road up into Bagnoli, reaching my office in just over a half an hour.  I've really enjoyed my first bike ride to work in Italy.  Wonderful view and a great ride.  ...next time I'll have to stop for a cafe or cappuccino in Pozzuoli...